{"id":41000,"date":"2015-07-27T11:20:53","date_gmt":"2015-07-27T01:20:53","guid":{"rendered":"https:\/\/www.lastminute.com.au\/vc\/blog\/?p=41000"},"modified":"2018-05-14T06:51:22","modified_gmt":"2018-05-13T20:51:22","slug":"the-ultimate-hotel-room-work-out-with-commando-steve","status":"publish","type":"post","link":"https:\/\/www.lastminute.com.au\/vc\/blog\/the-ultimate-hotel-room-work-out-with-commando-steve\/","title":{"rendered":"The ULTIMATE hotel room work out (with Commando Steve)"},"content":{"rendered":"<blockquote><p>Travelling isn&#8217;t an excuse to sit on your backside and do nothing. For change to occur to achieve the things you want in life you&#8217;ve got to put in the hard work and that means getting your training done regardless of your location.<\/p><\/blockquote>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"4\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/instagram.com\/p\/y_LAL6ICY4\/\" target=\"_top\">Thanks to @sydney_float_centre for the opportunity, in their words&#8230; \u201cWhy not take a moment for yourself, unplug from your schedule and just float.&#8221; What a surreal experience, suspended in a salt bath with nothing more than your thoughts. It has shown me just how busy life has become and that I need to take time out to calm the mind. &#8216;In Silence you can\u2019t escape the truth\u2019 Paul @getcommandofit @thebraveproject @garminofficial<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A photo posted by Commando Steve (@commandosteve) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2015-02-12T04:05:02+00:00\">Feb 11, 2015 at 8:05pm PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script src=\"\/\/platform.instagram.com\/en_US\/embeds.js\" async=\"\" defer=\"defer\"><\/script><\/p>\n<p>&nbsp;<\/p>\n<p>It comes down to a belief and desire. It&#8217;s too easy to make excuses and blow off a training session, which becomes two and so on, so you need to combat the tiredness, the change in routine, commitments and time differences by having a plan and being prepared. You are your most important asset.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"4\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/instagram.com\/p\/kqQt39ICed\/\" target=\"_top\">What do you truly believe in? Whatever it is go after it! #getcommandofit #crossfit #inov8<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A photo posted by Commando Steve (@commandosteve) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2014-02-21T01:51:23+00:00\">Feb 20, 2014 at 5:51pm PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p>If there\u2019s one golden thing to remember when <a href=\"https:\/\/www.lastminute.com.au\/?brandcid=lastminute-au.display.blog.commandosteve-.generic\">travelling<\/a> it is acceptance that things will inevitably change, but using this to better prepare yourself. Always think ahead and have a back up plan. Keep my seven P&#8217;s in your mind: Prior Planning and Preparation Prevent Piss Poor Performance.<\/p>\n<p>For busy travellers, part of the plan will often involve squeezing in a quick workout and there may not always be easy access to a gym. Here\u2019s my favourite hotel room workout.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"4\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/instagram.com\/p\/k0_dmGICRz\/\" target=\"_top\">Thanks James @crossfitmode_ for allowing me to drop in for a workout and @kaylabanfield for daring me to be in a handstand pic. #getcommandofit #crossfit #inov8<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A photo posted by Commando Steve (@commandosteve) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2014-02-25T05:52:16+00:00\">Feb 24, 2014 at 9:52pm PST<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\">Warm up<\/span><\/p>\n<ul>\n<li>3 sets of:<\/li>\n<li>30 Jumping Jacks (star jumps)<\/li>\n<li>10 Squats<\/li>\n<li>10 Push-ups<\/li>\n<li>10 Sit-ups<\/li>\n<li>10 W\/Y drill (see explanation below)<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Mobility<\/span><\/p>\n<ul>\n<li>2 sets of:<\/li>\n<li>Lunge hip flexor stretch, hold 30 seconds each side<\/li>\n<li>Squat hold with thoracic rotation x 5<\/li>\n<li>Wall angel, against the back of the door or a wall (see explanation below)<\/li>\n<\/ul>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"4\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/instagram.com\/p\/f37JiroCQt\/\" target=\"_top\">#brisbanefitnessexpo #getcommandofit<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A photo posted by Commando Steve (@commandosteve) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2013-10-25T02:35:19+00:00\">Oct 24, 2013 at 7:35pm PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\">Workout<\/span><\/p>\n<p>Using a timer app on your phone or a stopwatch, complete 3 rounds of 1 minute on each exercise for max reps of:<\/p>\n<ul>\n<li>Squat and press to overhead with your carry-on bag<\/li>\n<li>Push-ups<\/li>\n<li>Sit-ups<\/li>\n<li>Burpees<\/li>\n<li>One leg supported squat on edge of bed, R<\/li>\n<li>One leg supported squat on edge of bed, L<\/li>\n<li>Rest 1 &#8211; 2 minutes between rounds.<\/li>\n<\/ul>\n<p>To make it more interesting, count your total reps for the first round then try and better or match them for the second and third round.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"4\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/instagram.com\/p\/sjk1ocoCWB\/\" target=\"_top\">Will you join me and #FreeWillPower this @Ocsober, I will be giving up the booze for a month &#8211; I challenge you to do the same&#8230;<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A photo posted by Commando Steve (@commandosteve) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2014-09-05T07:43:41+00:00\">Sep 5, 2014 at 12:43am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p><em>WY Drill: <\/em><em>Lay on your stomach, elbows bent and hands in line with your ears to form a W. Activate your midline. Raise your arms and legs, so you\u2019re supporting your body weight with your core. Extend your arms forward until they form a Y with your body.\u00a0Ensure your legs remain raised throughout the movement. Bring your hands back inline with your ears to form the W.<\/em><em> R<\/em><em>epeat complete cycle of movement for the recommended repetitions, pause between repetitions if required.<\/em><\/p>\n<p><em>Wall Angel: <\/em><em>Start by standing in front of a wall with your feet slightly away (approximately 5-7cm). Lean back onto the wall stabilising your lower and upper back touching the wall.<\/em> <em>Raise your arms placing them against the wall with your elbows out and hands at head level. Keep your core tight and ribs down, this will help your back and arms maintain contact with the wall throughout the movement. Together, raise your arms up along the wall as high as possible. Bring your arms back down to the starting position and repeat this movement for recommended time or repetitions.<\/em><\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-version=\"4\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\"><\/div>\n<p style=\"margin: 8px 0 0 0; padding: 0 4px;\"><a style=\"color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;\" href=\"https:\/\/instagram.com\/p\/obz6HdICbU\/\" target=\"_top\">CommandoFit Camp #getcommandofit has begun at Binna Burra Mountain Lodge #binnaburramountainlodge #inov8 #inov_8 #crossfit<\/a><\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\">A photo posted by Commando Steve (@commandosteve) on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2014-05-25T21:15:52+00:00\">May 25, 2014 at 2:15pm PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p>Heading to the Fitness &amp; Health Expo? We&#8217;ve got you covered:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.lastminute.com.au\/Flights?brandcid=lastminute-au.display.blog.commandosteve-.generic\">Fly me there<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/www.lastminute.com.au\/Hotels?brandcid=lastminute-au.display.blog.commandosteve-.generic\">I need a room stat!<\/a><\/strong><\/li>\n<\/ul>\n<h2>What&#8217;s your Go-To fitness regime\u00a0when you&#8217;re away from the gym?<\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Travelling isn&#8217;t an excuse to sit on your backside and do nothing. For change to occur to achieve the things..<\/p>\n","protected":false},"author":148,"featured_media":42008,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[9],"tags":[1259,78,4616,4438],"acf":{"credits":[{"name":"","label":"","full_url":""}],"enable_review_score":false},"posts_api_cpm_point":"","amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/posts\/41000"}],"collection":[{"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/users\/148"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/comments?post=41000"}],"version-history":[{"count":32,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/posts\/41000\/revisions"}],"predecessor-version":[{"id":42009,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/posts\/41000\/revisions\/42009"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/media\/42008"}],"wp:attachment":[{"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/media?parent=41000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/categories?post=41000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lastminute.com.au\/vc\/blog\/wp-json\/wp\/v2\/tags?post=41000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}